WOD Blog

Thu, Jun 16 2016

Sat, Apr 22, 2017 at 2:30pm SPEAR Self Defense: Free Introductory Class to the SPEAR Self Defense System. Text Derek at 541-961-7604 for any questions or to Sign up.
Sat, May 6, 2017 at 12:00pm SPEAR Self Defense Course: First Strike: Information and Sign-up Sheet will be available at Crossfit Newport on Monday May 1st. Teaser Classes on Wednesday the 3rd and Friday the 5th at 6:30pm. For Questions and/or Sign Up Contact Derek Wallace @ 541-961-7604 Hope to see you there!
Sat, Sep 30, 2017 at 10:00am Flower Moye's Rowing Seminar: 1-hour workshop. Warm up, find proper seated position, breakdown the stroke for arm, body, and leg. Drills for muscle memory. Small workout.
Thu, Oct 5, 2017 at 6:30pm Flower Moye's Rowing Seminar: 1-hour workshop. Warm up, find proper seated position, breakdown the stroke for arm, body, and leg. Drills for muscle memory. Small workout.
Wed, Nov 15, 2017 at 6:30pm Trainer meeting
Gymversary Mark-2
Most Recent Benchmark:
Baseline on Sep 25, 2018 (510 days ago)

15044


Metcon: Reps-Rx2
Warm-up

Skill:
3 rep max front squat
5x5x5x3x3

WOD RX:
Max rounds in 20 minutes
With a single KB (62#/53#) do:
10x Suitcase deadlift
8x Cleans
6x Snatch
4x Thrusters
2x Strict press
Switch hands each round

S1 Performance:
(44#/35#)

S2 Conditioning:
(35#/26#)

100% 0%
TodayAll Time

Derek W14 +18  26 lbs
Dave D7+24 Rx
Bo7+22  S1
Mike C12+12  26#
Thomas5+22 Rx 245 3rep
Kimberly K9 + 19  26#
Leila7+8  s2

(541)961-9936
710 NE 3rd St, Ste B, Newport, OR 97365 (view larger map)